TRI247 Workout Series #16 – with Sam Begg
Wednesday, 28th March 7.00pm UK time (BST) on Zwift
(ZWIFT MOBILE LINK >>> http://zwift.com/events/view/50885)
The week’s TRI247 Workout Series on Zwift will be lead by Sam Begg.
Competitive Age-Group triathlete Sam is a member of 7Oaks Tri Club in Kent. A prolific racer, he has won many races in the UK including the Marshman Half Distance Triathlon for the last two years. He also finished in the top-10 of the highly competitive Outlaw Half Holkham in both 2016 and 2017.
Sam has been a consistent and active member of the TRI247 Workout Series Group Workout for several months now and we are very pleased that one of our ‘regulars’ has agreed to set this weeks session and lead the ride as guest coach. We hope you enjoy his ‘What Goes Up, Must Come Down’ workout!
All well as racing, Sam also works in the sport too as the Sponsorship and Partnership Manager at Zone3.
What Goes Up, Must Come Down…
What has Sam got planned? A pyramid session featuring seven blocks of work, each one separated by two minutes of recovery. As the session progresses, the interval length decreases but the intensity increases… before we work back down again. Key elements of the session, with a progressive warm-up and cool-down either side are:
- 7min Z3[85%]
- 5min Z4[100%]
- 3min Z5[110%]
- 4x1min Z6[120%], 1min Z2[65%] recovery
- 3min Z5[110%]
- 5min Z4[100%]
- 7min Z3[85%]
[You can set yourself a reminder on Zwift here: http://zwift.com/events/view/50885]
(As with our other events to date (Lucy Charles | Lucy Gossage | Lionel Sanders | Joe Skipper | John Levison | Ruth Purbrook | Tim Don | Reece Barclay| Harry Wiltshire | Paul Shanley | Karl Alexander | Jenny Gowans | Matt Bottrill | John Levison #2), we will publish the Zwift Custom Workout file from the session after the event, so that you can also do the session in your own time).
Joining Instructions:
The workout will begin promptly at 7.00pm UK time, Wednesday 28th March 2018. It is worth logging in 10 or 15 minutes before the session to make sure you are set up and ready to go, where you will be able to warm up in the virtual ‘holding pen’.
https://www.youtube.com/watch?v=XNTXAkky4qE
Look for the TRI247 Workout Series event in the list on the right of the screen once you have paired your sensors. Click to JOIN and you will be taken to the start line ready to begin the workout.
Make sure you have set your FTP level correctly before you join the workout as all the intervals are based on a percentage of FTP so it is important to get that right. If in doubt, dial the FTP number down 10 or 20 watts as it is better to finish the session than to feel like it is too challenging.
If you have never used Zwift before but don’t want to miss out, head to the Zwift support page for tips on how to get the most out of your setup.
After the session head over to the TRI247 Facebook page for some post ride chat.
Zwift Group Rides: TRI247 Workout Series
The cool thing about a group workout on Zwift is that varying levels of ability can ride together in a group and all finish the session together having done the same relative effort, even if the actual watts are significantly different. It is not a race, but a shared goal to get a good session in the training log.
